Total Gym Pilates: Part 4



Total Gym Pilates: Strength Meets Flow

Part 4: Leg Pulley

Maria Sollon, MS, CSCS, PES

Every Pilates tool adds a unique layer to your practice, and on the Total Gym, the Leg Pulley system is where precision meets power.  By training one leg at a time, you not only strengthen the lower body but also reveal imbalances, improve alignment, and challenge the core to stabilize through every range of motion.

This workout blends classical leg pulley sequences with the added resistance of gravity and the glideboard. The result? A fluid flow of movements that lengthen, strengthen, and stabilize from the hips to the core, all while developing control, symmetry, and balance.

Series Overview

Strength Meets Flow is a 5-part Pilates series blending classical Pilates principals with Total Gym functionality.  Each blog pairs Pilates exercises with a different Total Gym attachment to create a reformer-style experience at home. Part 4 features the leg pulley to target single-leg strength, hip mobility, and precise alignment from every angle.

✨ Missed the previous parts? Click below to see how the Total Gym mimics a reformer and learn foundational movements to get started.

The 5 Part Series includes:

Leg Pulley Workout

This sequence emphasizes unilateral control, helping you build strength, mobility, and balance in each leg individually.

Set Up:

Low-Medium Level, Leg Pulley Connected

Directions:

  • Warm-up: Perform dynamic movements to prepare hips and core.
  • Start: Stand to one side of the Total Gym, facing the Glideboard. Place the pulley on the foot closest to the bottom of GB, then carefully mount into a side-lying position with the pulley leg stacked on top.
  • Focus: Slow, controlled movement. Precision over speed.
  • Reps: 10 per exercise
  • Sets: One sequence per side.
  • Repeat: Complete all exercises on one leg before switching.

 

SIDE LYING

Set Up: Lie on your side with the bottom leg bent or straight (advanced) and top foot is in the pulley. (Exercises 1-3)

  1. Leg Lifts
    • Strengthen the outer hip and thigh by lifting and lowering the pulley leg with control. Maintain stacked hips and a lifted waist throughout the exercise.
    • Focus: Outer hip strength + core stability.
  1. Bend Press
    • Bend the pulley leg toward the shoulder, then extend with control toward the bottom rail. Keep pelvis steady and engage glutes and core.
    • Focus: Hip strength, hamstring length, and pelvic stability.
  1. Front Sweeps
    • Sweep the pulley leg forward and back while maintaining hip stability. Avoid crossing midline or dropping the leg.
    • Focus: Hip mobility, adductor engagement, and core control to prevent pelvis

SUPINE (lying on back)

Set Up: Transition onto your back with the pulley leg extended toward the ceiling, opposite knee bent and foot anchored.

  1. Single Leg Kicks
    • Lengthen the pulley leg up, then lower with control. Focus on hamstrings, glutes, and deep core initiation.
    • Focus: Hip mobility and pelvic stability
  1. Circles
    • Extend the pulley leg toward the ceiling, then trace controlled circles without letting the pelvis rock. Inhale to prepare, exhale as you draw each circle (10 reps in one direction), then reverse.
    • Focus: Hip mobility while keeping the pelvis anchored.

Supine Stretches

  1. Figure 4 Stretch
    • Cross the free ankle over the pulley leg. Draw the pulley leg in to stretch the outer hip and glute. Use your hand to gently guide the bent knee away.
    • Focus: Deep glute and outer-hip release while maintaining a neutral spine.
  1. Assisted Hamstring
    • Anchor the free leg to the GB while the pulley leg reaches to the ceiling. Slowly guide the pulley leg toward you, keeping the stretch supported by your core.
    • Focus: Length through the hamstring with stable hips and deep breathwork.

Dismount

Extend the free leg toward the bottom rail. Once your heel connects, engage your core to roll up to a seated position and carefully remove the pulley. Move slowly and with control to maintain balance. Repeat on the other side.

* REPEAT EXERCISES ON OTHER LEG *

Up Next:

The grand finale of Strength Meets Flow: a Total Gym Pilates Partner Workout that turns every skill you’ve built into a flowing circuit. Double the challenge, double the fun, and put your strength, precision, and control into motion.

Maria

@GROOVYSWEAT  

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Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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